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How I am motivating myselfFrom: Joanna (anonymous@obgyn.net)Thu, 12 Jul 2001 12:37:45 -0500 (CDT)
Hi everyone! I just replied to another post regarding something I am working on to keep myself motivated and to track my weight loss success. I didn't give my post a very good subject line, so I thought I would repost it here.... Reposted: Hi Laura, You are really fortunate to be able to participate in a research study such as this. Perhaps being in the study itself, will be a motivating factor. This week I consulted with a doctor for a weight loss program. So like you, I am beginning to make life changes in my eating and exercising habits. I have lost weight before, but put most of it back on. This time, I feel really pumped. The fact that I am working with a doctor for me is really motivating. As soon as I could after my doctor's appointment, I prepared an Excel spreadsheet (workbook) from hell!! It took me a couple of hours to create it, and I spent another hour on it today. If you are familiar with Excel, you could probably do the same. If not, I could email you a copy of mine. Well, let me explain what I entered into it. It contains seven worksheets. I'll list them, and explain the contents of each: Weekly Weight: This is where I enter my weightloss for the week. My weightloss is also reflected on a couple of graphical charts to give me a picture of my progress. There is a line graph showing my weightloss over time, and a bar graph showing my weekly pounds lost. As well, as a reminder, I have a little box with my rewards for losing weight. For me, I plan to buy myself a new, stylish wardrobe and a stylish leather jacket. Body Measurements: I measured just about everything (biceps, bust, waist, hips, thighs, calves), since I know from past weight losses, this can be very inspiring. You may not see the weightloss on the scales, but your body may be transforming itself into a more shapely figure. I'll try to do this every couple of weeks. Waist to Hip Ratio: The waist to hip ratio is something I discovered in the book, Protein Power (however, I am not following the Protein Power diet right now). Determining your waist to hip ratio allows you to determine whether you are an apple (abdominal fat) or a pear (leg/hip fat). Body Composition: This involves estimating the amount of fat and lean body mass. Ideal Body Weight: This involves calculating your ideal body weight based on your lean body mass. Reasons/Benefits of Losing Weight: Here I listed all the benefits of losing weight, including the benefits and rewards of losing weight. Whenever I feel deprived from watching what I eat, I'm going to review this. Summary: This worksheet gives me an at-a-glance view to see my goals and progress, including: current, target and starting weight; total pounds to lose, pounds lost; % of goal achieved; current BMI (body mass index), target BMI; body fat % starting and end target (If anyone wants to calculate their BMI, here's a link: http://goodhousekeeping.women.com/gh/diet/fitness/00bmic15.htm) Some of the calculations on these sheets required some "numbers" from the Protein Power book which vary with each person, but I would be happy to send the Excel spreadsheet to you, if you just wanted to look at it...or even wanted to use it as a base to create your own. Preparing this spreadsheet was a really valuable activity for me. It gave me the time to really focus on my goal, and convince myself into getting motivated by better understanding my body and thinking of all the benefits. If you ever want some encouragement and support, feel free to email me!!!
-- Joanna
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